The Primordial Off-Season Adventure of Snags (V2.0 of course)

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  1. Quote Originally Posted by HereToStudy View Post
    Do you find that the adjustment in calories allows cardio to not dampen gains adequately? My diet is fairly well calculated at this point, but I have been planning to add some cals to allow for more cardio. Not using the cardio for fat loss, per se, but general health (my endurance is hell, even though I look like I am in good condition, time to make the endurance match that).

    Appreciate your input.
    absolutely, dependent of course on the amount/kind of cardio one is doing.
    for extended activity like tennis, it is a must for me to increase cals or i drop weight rapidly, overnight.
    if one is just doing 20min sessions of light cardio, it may not be a big deal - altho i still advise a slight uptake in cals if one is in a gain mode.
    the more activity you partake in when wishing to gain muscle weight, the more the caloric intake needs to be increased, surely.


  2. Quote Originally Posted by snagencyV2.0 View Post
    absolutely, dependent of course on the amount/kind of cardio one is doing.
    for extended activity like tennis, it is a must for me to increase cals or i drop weight rapidly, overnight.
    if one is just doing 20min sessions of light cardio, it may not be a big deal - altho i still advise a slight uptake in cals if one is in a gain mode.
    the more activity you partake in when wishing to gain muscle weight, the more the caloric intake needs to be increased, surely.
    Appreciate the input.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy
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  3. Quote Originally Posted by snagencyV2.0 View Post
    absolutely, dependent of course on the amount/kind of cardio one is doing.
    for extended activity like tennis, it is a must for me to increase cals or i drop weight rapidly, overnight.
    if one is just doing 20min sessions of light cardio, it may not be a big deal - altho i still advise a slight uptake in cals if one is in a gain mode.
    the more activity you partake in when wishing to gain muscle weight, the more the caloric intake needs to be increased, surely.
    For extra cardio I calculate at a factor of .7, I am not sold on the fact that 1 cal burned is = 1 cal consumed... I may adjust that later based on further experimentation... my algorythm should pick up anomolies over time....
    Unremarkable is no way to go through life... Doug

  4. Quote Originally Posted by DreamWeaver View Post
    For extra cardio I calculate at a factor of .7, I am not sold on the fact that 1 cal burned is = 1 cal consumed... I may adjust that later based on further experimentation... my algorythm should pick up anomolies over time....
    i don't base cals consumed on any chart or generic calculation.
    the mirror and the scale are what i refer to for my adjustments.

  5. thought i'd share a killer recipe i saw from Matt Porter today..yum, cannot wait to make.
    Quote Originally Posted by MattPorter View Post
    If you like keeping your fats lower while refeeding/cheating -- I can make a killer low-fat, hi protein pizza...
    get a low fat crust (boboli is decent) but you can roll out fresh sour dough pizza crust that is fat free too.
    Use fat free marinara sauce and spread liberally
    Now get some low fat string cheeses and strip them down and layer it across the crust --- now use sliced chicken breast, steak strips and low fat turkey pepperoni and decorate it well.
    More cheese over the top --- maybe some olives and BAKE.

    -Matt
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  6. day off yesterday (had to rest, legs were screaming at me)..back at it today.
    flip-flopping days #3 & #4 this rotation, so shoulders/abs today:

    3x6 alternating 1-arm DB shoulder press, seated
    3x8 traditional DB shoulder press, seated
    3x6 seated lateral raises
    3x8 leaning 1-arm lateral raises, standing
    3x6 seated DB shrugs
    3x8 standing BB behind-back shrugs
    abs (majority today weighted frog sit-ups)

    was solid session.
    weight hovering in the 189's still, looks like i can continue to add some cals with this clean dietary intake so upping ~250 daily.
    totals are now ~4000cals on training days, ~3500 on rest days.
    goal is to get back up to the 200lb level within the next 3months, but remaining lean and chiseled thruout..

  7. aaaand a pic of supper tonight.



    5oz turkey breast
    5oz 93% lean beef
    1/2 cup black beans
    usual 100cal salad (only this time w/ sun dried tomato vinaigrette dressing)
    couple white cheddar rice cakes for dessert
    ~625cal feast -- still got ~700 cals to go this day, woohoo!

  8. rolling along with food pics

    i usually eat some meat w/ breakfast, along with eggs, and carbs like oats/bread/or cereal w/ almond milk (corn flakes, multi-grain or honey nut cheerios etc)..today just some ezekiel bread, and powdered carbs in my shake.
    i also alternate between grapefruit and bananas, sometimes blueberries or strawberries, but i always have a piece of fruit here.
    rarely do i have a shake for breakfast but was in a hurry this morning tho, so..looked like this today:

    1 whole egg + 2 whites
    toasted slice of ezekiel cr w/ 1/2 tbs butter
    1 grapefruit
    protein shake (~320cals, 36g p/28g carbs/7g f)
    ~625cals total


  9. interesting training layout today.

    back/bi/tri weight session, then postWO shake..got a call for some tennis as i was finishing up, so decided to forego the postWO meal and took off for the courts... did take some dextrose+brown rice syrup+hydrolyzed protein mixture to drink during/after tennis, was ~40g carbs and 35g protein drink; then ate immediately afterwards.
    the workout looked like this:

    7min light cardio warm-up
    4x8 weighted pull-ups
    4x8 weighted chin-ups
    3x8/6/6 bent BB rows
    3x12/10/8 D-grip seated pulleys, 45 degree angle
    3x8 standing BB curls ss w/
    3x8 weighted dips (tri focused)
    3x8 alternate DB curls ss w/
    3x8 DB kickouts
    no cooldown this day, as i jetted out to get tennis in.

    weight is back in the 190s guyz!! yeahhhhh (190.2 upon rising)
    still lean and veiny, feeling great!

  10. Looks like you have the cals figured out. Lets see where this level gets you.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  11. Quote Originally Posted by AZMIDLYF View Post
    Looks like you have the cals figured out. Lets see where this level gets you.
    YES - took me a minute..i've never eaten quite this clean with this amount of carbs/lower fat before. i ran a form of keto for a very extended period of time in the past, but really just maintained thruout, adding very little actual weight.
    i'm quite ambitious this time around..time to bring back the size of yesteryear.

  12. I am also playing the same game right now. I am keeping full obliques but still gaining weight. Naturally too. Good stuff champ!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  13. Quote Originally Posted by AZMIDLYF View Post
    I am also playing the same game right now. I am keeping full obliques but still gaining weight. Naturally too. Good stuff champ!
    right back at ya my friend.
    you got a log up i don't know about?

  14. lil update pic of da wheels as i jumped outta the shower a bit ago.


  15. Nah, not doing much logging anymore.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  16. Quote Originally Posted by AZMIDLYF View Post
    Nah, not doing much logging anymore.
    ahh that's too bad man.
    guys could learn a lot from you.
    keep at it - i wanna see that end result!

  17. I'll be doing this until they toe tag me Lol
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  18. aaaand a tasty lil snack.



    3oz chicken breast chunks
    15 wheat thins (sundried tomato basil flav, yum)
    3 dried apricots
    5oz albacore tuna w/ 1 tbs salsa
    ~475cals

  19. I used to pound dried apricots. I've gone to raisins now. I put salsa on almost anything too. The spicier the better!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  20. Quote Originally Posted by AZMIDLYF View Post
    I put salsa on almost anything too. The spicier the better!
    my man!
    oh - if you haven't yet, check out that French's dijon mustard w/ chardonnay..ahh man, beef went to a whole nother level with that stuff (and i've loved beef my whole life)

  21. I too am a salsa man. Eggs, burgers, chicken. It all tastes better with salsa

  22. Juevos rancheros..yummy!! My son came home from school awhile back with this pineapple salsa that was smoking hot. Baked up a pan of chicken breasts in it and heaven was served. Spread the salsa from the pan on my brown rice and went to town. He will be sending me a case for sure. Lol
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  23. I am usually just a hot sauce guy. Everything from the mild to the extremely hot.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  24. Love me some salsa, but I tend to use hot sauce more often than salsa. I just tend to enjoy spicy food in general though. Loving the food pics as usual.

  25. I have a local Mex restaurant where I grab pints of their fresh salsa. I lather that stuff on everything.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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